Want to Live
March is National Nutrition Month. National Nutrition Month is sponsored by the Academy of Nutrition and Dietetics, and their theme this year is “Put Your Best Fork Forward.” What does this mean? It’s a somewhat cryptic way of saying, “eat healthy”. But what constitutes eating healthy? Well to start, the CDC recommends eating larger servings of fruits and vegetables. But more generally, the 2015-2020 Dietary Guidelines for Americans recommends a diet that is generally high in nutrients and low in high-energy foods (so lowfat meats and whole grains instead of fatty cuts of meat and refined grains.)
The Science Behind Nutrition
You may ask, “Why shouldn’t I eat high-energy food? Isn’t that a good thing? Aren’t they more efficient sources of energy? What gives?”
The short answer is: Yes, they are. That’s why they taste so good to us—because they are supposed to be better. However, we must also consider the difference between evolutionary priorities and the lifestyle the average American lives today. The reason that our bodies respond so positively to high-energy foods like fat and sugar is because, way back in evolutionary history, hunters and gatherers who had no idea when their next meal would be needed an incentive to pursue the most efficient option. A caveman doesn’t understand calories, but he does understand that the starchy content of a potato tastes better than the bitter taste of spinach.
However, we do not live like cavemen anymore. The average American lives a sedentary (tending to spend much time seated; somewhat inactive) lifestyle, and foods high in sugar and fat are readily available through processing, compared with their relative rarity in nature. The high availability of energy coupled with the low expenditure of energy causes the excess energy to be stored as fat, which never gets burned because there is always a surplus of energy available. This is the crux of the obesity epidemic.
Consider This!
One of the most commonly purchased breads is whole grain bread, but not all of the bread is digestible. Some parts of the grain—the germ and bran—are included. These parts of the grain are made of cellulose, which can’t be broken down by humans- these are essentially empty calories. The slice of bread still makes you feel as full as a refined grain slice, but you gain less energy from it. This is why whole grains are “healthier”—there is less excess energy to clog your arteries and store as fat. Oh, and the fiber helps you with digestion, too!
How Can YOU Eat Healthy?
- Eat more vegetables and fruits
- Have some whole grains
- Fat-free or low-fat dairy
- Consider seafood, legumes, and nuts
- Lower intakes of processed meats
- Restrict the amount of sugar-sweetened foods
Kavya Seth